How to Do Side Bends for Obliques

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Exercising your obliques will not only help them look better, but it also will give you energy and help you feel more positive about your body. Side bends, both with and without weights, are one of the easiest exercises used to work the obliques.

Things You'll Need

  • Dumbbells

Regular Side Bends

  • Stand up with your spine straight, shoulders down and feet flat on the floor. Move your feet a shoulder width apart.

  • Place your right arm flat against your side. Bend your left arm at the elbow and place your hand behind your head.

  • Bend from your waist to the right side, while sliding your right arm down your right leg.

  • Slide your right hand up your leg in a controlled motion to straighten and return to the original position. Without any pauses, continue the side bends. Do about 20 of the bends on the right side.

  • Unbend your left arm and let it rest against your left side. Bend your right arm at the elbow and hold your head with your hand.

  • Bend from your waist to the left, sliding your left arm down your left leg as you bend. Return to the original position by sliding your hand up the left leg. Repeat 20 more times.

  • Do more sets as desired or needed.

Side Bends With Dumbbells

  • Pick out a dumbbell of the correct weight for your strength and fitness level. You may need to test the resistance during the exercise and adjust. Start with a 10-lb. dumbbell and work up as needed.

  • Begin by standing with your spine straight and feet flat on the floor, shoulder width apart. Take the dumbbell you have chosen in your right hand and hold it with your palm facing your body. Bend your left arm at the elbow and place your left hand on your hip.

  • Bend from your waist to the right as far down as you can. Flex your abdominal muscles and feel the workout when you return to the original position by the strength of your obliques. Immediately continue into another 20 bends, without pauses in-between them.

  • Transfer the dumbbell into your left hand, making sure to hold it with your palm facing your body. Bend your right arm at the elbow and place your right hand on your hip.

  • Bend from your waist to the left and return to the original position. Complete 20 side bends. Do more sets as needed.

Tips & Warnings

  • Develop a complete obliques routine that includes other exercises and warm up and cool down periods.
  • To prevent injury in this exercise, make sure you are bending from the waist.
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